Put Your Pizza on a Diet

Modifications you can make to keep cheese pies in your life.

Americans aren't the French, but we still love cheese. From the convenience of American cheese slices and mozzarella cheese sticks to the decadent creaminess of a runny Brie, cheese is hard to ignore.

Perhaps that's the reason that between 1975 and 1999, the amount of cheese eaten per person per year doubled, from 15 pounds to more than 30 pounds. Must be all those double cheeseburgers and extra-cheese pizzas. In fact, Americans alone order 3 billion pies a year. That's a lot of cheese!

It could also be a contributing factor to the obesity epidemic. Just 1 ounce of cheddar cheese contains 9 grams of fat, 5 of them saturated. And nonfat cheeses . . . well, let's just say that the wrapping tastes about as yummy.

Delivery pizza may be convenient, but it packs on excess calories and fat. According to the Center for Science in the Public Interest, three slices of Pizza Hut's pan cheese pizza have 12 grams of saturated fat, about the same as three slices of its pan pepperoni pizza. Two slices of the stuffed crust can have up to a whopping 44 grams (18 saturated) of fat, depending on the toppings. Even Domino's veggie pizza comes with extra cheese. In total, two slices of a medium pizza contain nearly 16 grams of fat (7 saturated) and 439 calories.

As daunting as these statistics sound, you don't have to throw the baby out with the bathwater. Just follow these tips:

Homemade Pizza

• Go where the flavor is. Hard, flavorful cheeses like Parmesan and especially Romano (the freshly grated stuff, not the stuff in the green can) pack a wallop of flavor, so you can use less. Two grated tablespoons contain less than 4 grams of fat, about 2 of them saturated. Just a tiny bit of strongly flavored cheese like blue, Stilton, or feta goes a long way crumbled over salads.


• Shred 'em. You'll also use less if you sprinkle on reduced-fat shredded cheese instead of layering on slices.


• Be a softie. Some soft cheeses, such as ricotta and goat cheese, are often lower in fat than other cheeses.


• Go American. American cheese has just 4 grams of fat per slice and 60 calories, which makes it a great alternative to cheddar.

Delivery Pizza

• Order half cheese or no cheese.


• Ask for vegetable toppings, with extra vegetables.


• Steer clear of stuffed-crust pizzas.


• If you must have meat on your pizza, make it chicken or ham, not pepperoni. Or try clams, shrimp, or anchovies.

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